Low Sodium Diet
While sodium is an essential mineral for a well functioning human body, most of us have too much sodium in our diet! The recommended maximum amount of sodium is 2300 mg per day - about one teaspoon of salt - but it is beneficial if you consume less. To reduce the risk of chronic disease the Ministry of Health suggests no more than 1600 mg sodium per day.
The majority of our sodium intake comes from salt, of which sodium makes up 40% (i.e. 1 g of salt will give you 400 mg of sodium). A diet too high in sodium has been linked to increased risk of heart disease, high blood pressure, obesity, stomach cancer, diabetes, kidney disease, osteoporosis, and water retention/bloating. Those with high blood pressure and/or heart conditions, in particular, may be required to have a low sodium diet.
Good choices for those on a low sodium diet:
- Salmon nigiri* - 244 mg/serve (6 pieces), or 83 mg/100 g
- Fresh salmon sushi - Jumbo Salmon Double Avo* sushi has 319 mg/serve (8 pieces), or 100 mg/100 g; Jumbo Salmon* sushi has 317 mg/serve, or 104 mg/100 g
- Vegetarian sushi - Double Avo Vegetarian* sushi has 327 mg/serve (8 pieces), or 112 mg/100 g
* Products classified as 'low in sodium' by Food Standards Australia New Zealand.
The following should be used/consumed sparingly!
- Miso soup
- Soy sauce
- Teriyaki sauce